WARMUP
EMOM x 8 MINUTES
MIN 1 – :45 Row*
MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional)
MIN 3 – :10 Hollow Hold + 10 Hollow Rocks
MIN 4 – 10 Scap Push up + 5 Push Up
WORKOUT
EMOM x 20 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Up-Downs Over Row
MIN 3 – :50 Max Sit-Ups
MIN 4 – Rest
(Score is Total Reps)
POST-WORKOUT STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press
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